I'm going to go ahead and post the schedule for next week. I know some of you are gone so let me know if anyone can come these days. I am flexible with time since kids are off so just get with me if you can come and we will work out times.
Thurs, Fri, Sat, and I will figure out Easter if it will work.

Did 15.5 today
27-21-15-9 reps for time of:
Row (calories)
Thrusters

With spring break coming up I have lost track of everyone's schedule. Who will be here Fri at 8:20 and Saturday (whatever time works)? Trying to make some plans. Thanks!

Go down the ladder and then back up. So you start with 5 pull ups/50 sit ups and end with 5 pull ups/50 sit ups. Total sit ups will be 300 and total pull ups will be 150
5 pull ups/50 sit ups
10 good mornings
10 pull ups/40 sit ups
10 good mornings
15 pull ups/30 sit ups
10 good mornings
20 pull ups/20 sit ups
10 good mornings
25 pull ups/10 sit ups
10 good mornings

50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climbs

Version of Helen
5 rounds
run or row 400m
12 pull ups
21 KB

Yes I can finally post correctly !

This weeks schedule- PLEASE POST DAYS
Mon, Wed, Fri, Sat. Gonna skip Sunday this week

Heather and I did Yoga today, felt good after ab day! Sneezed in church and about fell off my chair!

Ab day!
Inbetween each rep below you either run 200m, row 200 m, 200 jump rope, 50 box step ups. You can choose one to do inbetween all moves or change it up each time.
2 rounds-
20 reps each of
TTB
Sit up with the 12lb ball on your chest
GHD sit ups
Mason twists with the 12lb ball
Mountain climbers
10 on each arm plank down to forarm
10 on each arm plank knees to elbow like a side crunch


At the end we established our 100 sit up time. Much harder after you just did a major ab workout!!

Partner Gaza Hero WOD

omg, we did a partner Gaza Hero WOD today and it kicked our butts.
5 rounds

10 BJ
15 pushups

12 pullups
18 KB

800 run (its suppose to be 1 mile but we modified)

Jane 48:02
Megan 48:25
Karla 48:53
Allison 49:03


You and your partner do each grouping together e.g. I started with BJ while Jane was doing pushups, and then we switch and I do pushups while Jane does BJ. Then we moved to pullups and kb, and then ran the 800 together. Allison and Karla started with the run together and then did the other two grouping. If we wouldn't have done partners you would end up doing a total of 100 BJ, 150 pushups, 120 pullups, 180 KB and 5 miles running. As it was it was very hard.

Dawn and Larina got half way up the rope today, if they hadn't just done Kelly I bet they would have made it to the top! Next time

5 rounds
7 pull ups
20 burpees
1 rope climb
50 sit ups

LA and Kim WO

4 Rounds
20 Ring Pulls
2 Minute Wall Sits
30 Sit-Ups
50 Jump Rope

Kim  23:54
LA  20:35

5 pull ups
10 press
15 bk squat

Everyone will estabablish their "Kelly" time this week :-)
Kelly
5 rounds
run 400M
30 box jump
30 wall ball

This weeks schedule- PLEASE POST YOUR DAYS
Mon, Wed, Fri (8:20), Sat, Sun

Yoga Day!
We did a new DVD. I thought it was harder but still a great stretch

10 rounds
1 rope
run 200m with the 12lb ball

First Wo in the new gym 1/17/15
5 rounds
10 cal row
10 squats
10 push ups
10 sit ups

OMG! Ready for a super hard one!
EMOM (every minute on the minute) X14 min
odd starts on min 1, even starts on min 2 for 14 min
Odd- 7 thrusters, 30 situps
Even- 10 lateral jumps, 7 WB


EMOM (every minute on the minute) X12 min
odd starts on min 1, even starts on min 2 for 12 min
Odd- 10 PP, 7 push ups
Even- 5 BJ, 7 wB


EMOM (every minute on the minute) X10 min
odd starts on min 1, even starts on min 2 for 10 min
Odd- 10 ring pull ups or bicep curls, 5 lateral jumps
Even- 3 burpees, 7 WB


Lateral jumps- stack weights to your desired height and lay a bar across or lay a bar across two box jumps and jumps over the bar side ways


2 of us started on the odd and 1 started on the even and then switched so we didn't have to set up so much equipment.

Some of you have questions on posting and commenting. If you did a new workout please click "post" to add the new workout. Then under the post click "comment" to add your time or comments about the workout. If you just completed a workout you know others have already done look through the posts until you find it, click "comment" under that post to add your time and comments. It is always good to add your time under the posted workout so then when we go back to do that workout again we can look at the comments and find everyone's time and what weights you used. The reason to keep track of your time is so that you can try and get a personal record (PR) the next time you do that workout. This is how you track your progress. Also, if anyone wants to Post something else on the blog that is fine too. Like a recipe you found that you liked or a good stretch or a workout idea, anything really :-) Thanks for participating!

5 rounds
run 400m
20 on the floor TTB
20 leg scissors
2 min plank
1 min superman

Same schedule this week. Let me know what days you can come, thanks!
Mon, Wed, Fri 8:20ish
Sat and Sun

4 rounds
run 400m
25 mason twists- 12lb ball
30 good mornings- 20lb ball
50 walking lunges with weight

"Ghost"
6 rounds
1 min row for cal
1 min burpees
1 min double unders (singles)

Quote of the day - "I forgot who I was dealing with" says Dawn. LOL! I actually took that as a compliment :-)

Grooms Gym

We did Chelle 1 today
70 burpees
60 situps
50 35 pd kettle bells
40 pull ups
30 press at 55 pounds


Allisons PR was 19.27
Megan's PR was 20.21


So we upt the weight on the press's and it was dang hard. Allison's time was around 22:40 and mine was at 27:00. I'm feeling in my back, shoulders, and arms already.

In the next week we will try and get a personal record (PR) on a WO you have already done. Here are a few to choose from. Please pick one and be ready :-) Or you can pick one off the blog. The ones listed below are before we started the blog. We will start this Friday
(Kim, LA, Jennifer did this one)
5 rounds-
row 10 cal
10 squats
10 push ups
10 sit ups


(Kim, LA, Jennifer did this one)
5 rounds-
run or row 400m
20 box jump
15 kettle bell


(Kim, Heather, LA)
Micheal-
3 rounds
800m run (400m run/400m row)
50 good mornings
50 sit ups

Leg Day!
4 rounds
50 Good mornings- 20lb wallball
1 min plank
25- box step ups with the 20lb weight vest
2 min wall sit with the 20lb weight vest
25- back squats- 65lbs

This weeks schedule- Please post the days you can come :-)
Mon, Wed, Fri 8:20ish, Sat and Sun

Yoga- week 2!!